SFOD-D (DELTA) Selection Course Training Plan

$79.00

  • 10-Week, 6x day/week plan includes 2-a-days and long weekend rucks
  • Testing and progressive training for the ACFT
  • Additional endurance work including moderate and easy unloaded runs
  • Including Strength and Chassis Integrity Training
  • 7th Plan in the SFOD-D Selection Training Packet
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This is a selection-specific 10-week, 6 day/week training program specifically designed to prepare athletes for the SFOD-D (DELTA) Selection Course.

The plan includes a 2-week taper, and is designed to be completed the 10 weeks directly prior to your course start week. This is an intense, 6 day/week training plan, including multiple 2-a-days.

This is Version 2 of the plan, Updated January 2020.

FITNESS DEMANDS

Ruck and Endurance Focused, Assessment Driven
This training plan is ruck and endurance-focused, in-line with the primary fitness demand of SFOD-D selection. The plan’s ruck programming is specifically designed to prepare the athlete for the loads and volume you’ll face at selection. As well, the plan includes specific programming to increase your ruck speed over ground.

Your endurance is also built with unloaded running via assessments and threshold intervals, moderate-paced longer runs, and easy recovery runs.

The plan includes 5 specific assessments, and follow-on progressions: You’ll take these assessments multiple times over the 10 weeks:

(1) ACFT –  3RM Dead Lift, Power Throw, Sprint/Drag/Carry, Hand Release Push Ups, Leg Tug and 2 Mile Run
(2) 3 Mile Ruck Run for Time – 45# Ruck, 10lb Rubber Rifle, Sledge or Dumbbell,  Full Cammies/Boots, Helmet
(3) 10 Mile Heavy Ruck for Time – 60# Ruck, 10lb Rubber Rifle, Sledge or Dumbbell, Full Cammies/Boots, Helmet
(4) 6 Mile Run for Time, shorts and t-shirt
(5) 600x Stepups for Time @ 45# Ruck, 16-18” step up bench or box

Between assessment weeks you’ll complete assessment-based, specific progressions based on your most recent assessment results. In this way, the plan automatically “scales” to your incoming fitness, and continues to push you as your fitness improves.

ACFT Preparation
The plan has you take the ACFT multiple times and includes specific programming to improve your 3RM Dead Lift, Hand Release Push Ups, Leg Tucks and 2-Mile Run Time.

General Strength and Chassis Integrity Work
In addition to ACFT and ruck/run endurance, the plan includes limited general strength programming (1 day/week) and focused Chassis Integrity (functional core) 2 days/week.

WEEKLY SCHEDULES

Assessment Weeks (1, 4, 7, 10)

  • Mon – AM ACFT, PM  600x Step Ups for Time
  • Tues  – 3-Mile Ruck Run for Time @ 45#, Flat Course
  • Wed – 6-Mile Run for Time
  • Thurs  –  10-Mile Ruck for Time @ 60#, Flat Course
  • Fri  –  Total Rest
  • Sat – Long Ruck @ 60# (8-20 miles), Hilly Course, Off Trail in possible

Progression Weeks (2-3, 5-6, 8-9)

  • Mon – AM: ACFT Work, PM: Threshold Ruck Run Intervals @ 45#
  • Tues  – Threshold Unloaded Run Intervals, Chassis Integrity
  • Wed – AM: Threshold Heavy Ruck Intervals @ 60#; PM: Moderate Pace Unloaded Run (4-7 Miles)
  • Thurs  –  Step Up Intervals, Strength, Chassis Integrity
  • Fri  –  Long Easy Unloaded Run (6-10 Miles)
  • Sat – Long Ruck @ 60# (8-20 miles), Hilly Course, Off Trail in possible

Saturday Long Rucks
You’ll work up to 20 miles at 60# plus a 10# rubber rifle, sledge or dumbbell. If possible, complete these long rounds off-trail, in hilly/mountainous terrain, route finding/orienteering the entire prescribed distance.

REQUIRED EQUIPMENT

  • Fully equipped weight room
  • Stop Watch with repeating countdown timer (Smartphone will work)
  • 60# Sandbag
  • Ruck plus 45# and 60# of filler. We recommend you train with the same ruck and boots you’ll use at selection.
  • 10# Rubber Rifle, sledge or dumbbell

COMMON QUESTIONS

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 10 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway, then on the week directly before selection, skip ahead and complete week 10 of the plan.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.

What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator and Ruck Calculators are is listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More questions? Email coach@mtntactical.com

Required Equipment


  • Fully equipped weight room

  • Stop Watch with repeating countdown timer (Smartphone will work)

  • 60# Sandbag

  • Ruck plus 45# and 60# of filler. We recommend you train with the same ruck and boots you'll use at selection.

  • 10# Rubber Rifle, sledge or dumbbel

Sample Training

Below is the First Week from this Training Plan:


__________________________________________________


 

MONDAY

SESSION 1

2-A-Day, Assessments

AM SESSION:

Obj: Assessment - ACFT No. 1

Warm up:

3 Rounds

8x Trap Bar Dead Lift @ 65/95#

4x ACFT Hand Release Push Ups

4x 25m Shuttle

8x Sit Ups

Instep Stretch

Lat + Pec Stretch

Army Combat Fitness Test:

(1) Work Up to 3RM Trap Bar Dead Lift

- Note - you have just 5 minutes, We'd recommend two 3 rep efforts working up, and then 1-2x 3RM attempts. Don't go heavier than 420 pounds.

*** Rest 2 Minutes

(2) Standing Power Throw @ 10# Medicine Ball

- Note - you have just 3 minutes for 1 practice throw, and 2 throws for distance. Your longest distance throw counts.

*** Rest 2 Minutes

(3) Max ACFT Hand Release Push Ups in 2 Minutes

- Note - we assume you can rest in the bottom position as needed

*** Rest 2 Minutes

(4) Sprint-Drag-Carry for Time

- Note - Start from Prone and drag a 90 pound sled, and carry 45 pound kettlebells or dumbbells

*** Rest 2 Minutes

(5) Max Leg Tuck in 2 Minutes

- Note: You can rest in the down position, but cannot let go of the bar to rest

*** Rest 5 Minutes

(6) Run 2 Miles for Time

RECORD ALL SCORES

Comments:

See HERE for an official US Army Video showing the events and form. For the Sprint-Drag-Carry, different sources have different loads for the kettlebells to carry. Go with 45# or 20KG.

******************************

PM SESSION:

Obj: Endurance Assessment

Warm Up:

3 Rounds

10x Goblet Squat @ 25# Dumbbell

20x Step Ups

5x ACFT Hand Release Push Ups

Instep Stretch

Training: 

(1) 30 Minute Max Rep Step Ups @ 45# Back pack. Use a 16-18" Step or Bench.

RECORD REPS

__________________________________________________


 

TUESDAY

SESSION 2

Obj: Endurance Assessment - Ruck Run

Warm Up:

4 Rounds

10x Squats

10x Push Ups

5x In-Place Lunges

Run 100m

Instep Stretch

Training:

(1) Ruck Run 3 Miles for Time @ 45#, Flat Course

RECORD FINISH TIME

__________________________________________________


 

WEDNESDAY

SESSION 3

Obj: Endurance Assessment - Running

Warm Up:

4 Rounds

10x Squats

10x Push Ups

5x In-Place Lunges

Run 100m

Instep Stretch

Training:

(1) Run 6 Miles for Time

RECORD FINISH TIME ​​​​​​​

__________________________________________________


 

THURSDAY

SESSION 4

Obj: Endurance Assessment - Ruck

Warm Up:

4 Rounds

10x Squats

10x Push Ups

5x In-Place Lunges

Run 100m

Instep Stretch

Training:

(1) Ruck Run 10 Miles for Time @ 60#, Flat Course

RECORD FINISH TIME

__________________________________________________


 

FRIDAY

SESSION 5

TOTAL REST

__________________________________________________


 

SATURDAY

SESSION 6

Obj: Long Ruck

Training:

(1) Ruck 8 miles off trail over uneven, hilly terrain w/60# ruck + Rubber rifle or 10# Sledge or 10# dumbbell. Work for 15 min/miles.

Orienteer/Route Find, if Possible

(2) Foam Roll Legs, Low Back

 
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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Testimonials

I just wanted to drop you a line and thank you for the SFOD Selection Course Training Plan I purchased on your site. I did the program twice in preparation for A&S and it proved to be quite beneficial and I know it contributed to my success there. I would have to say the only thing I would change is that I would have increased the frequency of step-ups throughout the program. Other than that, I felt I was more than prepared for selection. I will definitely recommend your site and training plans in the future.
***********



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This Plan is one of 200+ plans included in the Athlete’s Subscription.